Duration
47 min
Movements
6
Sets
22
Volume
5,270 lbs
3 people completed this session
Part of a sequence
Transverse Architecture Protocol · Week 1, Day 1
Movements
A — 4 rounds
Explosive Banded Internal Rotation
weight
40 lbs
reps
6
weight
40 lbs
reps
6
weight
40 lbs
reps
6
weight
40 lbs
reps
6
Landmine Split Squat Press
weight
50 lbs
reps
5
weight
50 lbs
reps
5
weight
50 lbs
reps
5
weight
50 lbs
reps
5
B — 4 rounds
5 Sec Eccentric Split Squat
weight
50 lbs
reps
5
weight
50 lbs
reps
5
weight
50 lbs
reps
5
A — 4 rounds
Lunge to Cossack Squat
reps
4
reps
4
reps
4
reps
4
Low to High Cable Rotations
weight
47.5 lbs
reps
4
weight
47.5 lbs
reps
4
weight
47.5 lbs
reps
4
weight
47.5 lbs
reps
4
B — 4 rounds
Landmine Rainbows
weight
50 lbs
reps
12
weight
50 lbs
reps
12
weight
50 lbs
reps
12
Other sessions in this sequence
Transverse Velocity & Sling Power
Week 1 · Day 1
Structural Decoupling
Week 1 · Day 2
Reactive Decoupling & Transverse Yielding
Week 1 · Day 3
Kinetic Articulation (Mobility)
Week 1 · Day 4
Unilateral Anchor & Extreme Decoupling
Week 1 · Day 5
Transverse Velocity & Sling Power
Week 1 · Day 6
Structural Decoupling
Week 1 · Day 7
Reactive Decoupling & Transverse Yielding
Week 1 · Day 8
Transverse Velocity & Sling Power
Week 1 · Day 9
Structural Decoupling
Week 1 · Day 10
Created by
Timothy
@timoyd